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TIPS FOR A LOWER GI-GL DIET

If you’ve just learned about the importance of glycemic index and glycemic load, you may be scrambling to ﬁgure out how the science might help you make healthier food choices.

The refreshing news is that reaping the beneﬁts of a low-glycemic diet doesn’t mean only looking at numbers. The principle of glycemic health is important, and traditional eating patterns such as the Mediterranean Diet oﬀer a good example of how to enjoy delicious food while safe-guarding your good health. In general, whole and minimally-processed foods are better choices than highly-processed foods, for keeping blood sugar and energy steady.

Here are a dozen ideas anyone can use to easily bring the science of glycemic index, glycemic load and glycemic response to their everyday meals and snacks.

Enjoy balanced meals and snacks. Eating healthy fats and lean protein with carbohydrates lowers the overall glycemic load of a meal or snack.

Practice portion control. Too much of even a healthy food is, well, too much. Serve yourself a modest portion, eat slowly and mindfully, and reﬂect before you reach for more.